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Wednesday, March 4th, 2020

  Wed 03/04/20
Mobility:  Front Rack
Strength/Skill: 2- Position Power Clean (High to Mid)

Build to a heavy set for the day.
Met-Con: E3MOM x 5

60 Double Unders/Single Unders
40 MB Russian Twists
20 Wall Balls

F: 14/10
S: 20/14
   
Express 7 min AMRAP

7 KB Sumo Deadlifts
7 Burpees
Barbell A. Clean + Split Jerk + Clean + Front Squat + Split Jerk

2 @ 78%
2 @ 83%
2 @ 85-88%

B. Power Snatch Balance w/ pause (:02) + Snatch Balance

Build to a moderate-heavy single for the day. Then -10-15%
2-3 more sets

C. Deficit Clean Pulls (use plates)

4x3 Build up to a heavy set for the day
.